Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first 2 sets to get your hips and shoulders mobile. Take your time during each movement and focus on increasing your range of motion during each rep.
- Start the cardio movement at a light pace, and pick it up throughout the warm-up.

Stimulus & Goals
- 3-5 rounds for most athletes.
- Burpees in 1:45-3:00.
- Snatches in :40-1:00.
- Farmers carry 1:00-2:00.

Strategy
- Expect this effort to be a grind, especially because each round starts with lots of burpees. Focus on completing one rep at a time and avoid coming out too hot.
- Adjust your pace on this workout based on how you're feeling after yesterday's Open workout effort.

Modifications
Burpees | Reps, up-downs, burpees to an elevated surface
Alternating dumbbell snatches | Load, reps, dumbbell hang snatches, single-arm dumbbell shoulder-to-overheads
Double-dumbbell carry | Load, distance

- Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
- Rest as needed between sets.

- Set up a 100-ft course and walk as far as possible without breaking.
- Challenge yourself to keep moving on the flutter kicks for the entire minute.
- If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.